| 訓練指數73.1心率高跑力下降到44
MW2錶說我有氧能力大幅強化4.5
今天配速希望慢一點，所以時間抓的太剛好，變成最後要快一點。還好跟車的人有破4，不然就不好意思了😅😅😅。長榮妹ㄧ直跑在我們前面，所以後段吃力了一點，最後還抽筋飲恨。其實跟車幫忙破風會好一點，有些人前半段衝比我們快最後還是爆了，得不償失。
今天南下精神狀態還不錯，所以後半場才有感覺ㄧ點點吃力，不過整體還是比上次好。配速結束了，再來就是看明年自己的驗收了😁
跑完後3:30配速衝刺6趟 賽後評分: 整體都很棒，除了天氣的考驗😁 給 5 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 127~154 | 65~79% | | 2:M馬拉松配速區 | 154~174 | 79~89% | | 3:T乳酸耐力區 | 174~180 | 89~92% | | 4:A無氧耐力區 | 180~191 | 92~97.5% | | 5:I最大耗氧區 | 191~196 | 97.5~100% | | 最大心率為196 點此去設定最大心率 |
12月累積里程 : 453.05 km  Brooks Launch 4 累積 : 1902.2 kmMW Watch 上傳 | 4 years ago | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'20" | 00:05'20" | | 2 | 05'19" | 00:10'39" | | 3 | 05'45" | 00:16'24" | | 4 | 05'40" | 00:22'04" | | 5 | 05'36" | 00:27'40" | | 6 | 05'49" | 00:33'29" | | 7 | 05'45" | 00:39'14" | | 8 | 06'03" | 00:45'17" | | 9 | 05'42" | 00:50'59" | | 10 | 05'35" | 00:56'34" | | 11 | 06'10" | 01:02'44" | | 12 | 05'40" | 01:08'24" | | 13 | 05'40" | 01:14'04" | | 14 | 05'59" | 01:20'03" | | 15 | 05'31" | 01:25'34" | | 16 | 05'30" | 01:31'04" | | 17 | 06'11" | 01:37'15" | | 18 | 05'33" | 01:42'48" | | 19 | 05'27" | 01:48'15" | | 20 | 05'47" | 01:54'02" | | 21 | 05'12" | 01:59'14" | | 22 | 06'24" | 02:05'38" | | 23 | 05'18" | 02:10'56" | | 24 | 06'16" | 02:17'12" | | 25 | 05'20" | 02:22'32" | | 26 | 05'34" | 02:28'06" | | 27 | 05'49" | 02:33'55" | | 28 | 05'23" | 02:39'18" | | 29 | 05'23" | 02:44'41" | | 30 | 05'43" | 02:50'24" | | 31 | 05'21" | 02:55'45" | | 32 | 05'27" | 03:01'12" | | 33 | 05'38" | 03:06'50" | | 34 | 05'49" | 03:12'39" | | 35 | 05'27" | 03:18'06" | | 36 | 06'09" | 03:24'15" | | 37 | 05'34" | 03:29'49" | | 38 | 05'31" | 03:35'20" | | 39 | 06'02" | 03:41'22" | | 40 | 05'18" | 03:46'40" | | 41 | 05'19" | 03:51'59" | | 42 | 04'52" | 03:56'51" | | 42.2 | 106'51" | 04:22'08" |
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恭喜完成了第 10 馬
全馬 | 04:00:12 | 05:41/km | 第10馬
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